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Archive for the ‘EINKORN EXPERIMENTS’ Category

I’m so pleased to share a low-carb bake mix I’ve put together.  It only has 4.83 net carbs per ¼ cup of mix!  That’s fewer carbs than my Einkorn Bake Mix!  Regular Pioneer Bake Mix has 25 net carbs per ¼ cup; Bisquick has 27 net carbs per 1/3 c. (or about the same as Pioneer); Carbalose Flour has 4.8 net carbs per ¼ c.; Carbquik has only 2 net carbs per 1/3 c. but has a funny background taste to me, even their new and improved product.  So the difficulty when chosing ingredients based on flavor and carb count is indeed very delicate balance.

My inspirational recipe was a low-carb flour mix I saw over on Pam’s Low Carb and Delicious blog (she links to the mix inside the bread recipe).  Hers has 18 NC per 1/2 cup; mine has 9.66 NC per 1/2 cup.  So a nice carb drop, don’t you think?  But isn’t her bread photo a thing of beauty? My goodness, the rise on that loaf in the pic!  I plan on trying her bread soon, but with her original flour mix recipe, nothing tweaked, the first time I bake it.  Then I’ll turn around and bake it again with my new bake mix so I can readily compare the two loaves.  🙂

I modified considerably both what ingredients I chose to use for my mix as well as the amounts of those ingredients.  I have also added several additional ingredients to her original recipe.  The final bake mix has produced two baked items for me already that I am quite pleased with:  a 2-serving vanilla microwave quick cake

Vanilla MW Cake made with mix

Vanilla Microwave Cake

and an oven-baked Blueberry-Lemon Snack Cake (I’ll be posting that recipe soon).

Blueberry-Lemon Snack Cake

Blueberry-Lemon Snack Cake

Both the hubs and I found them delicious, with a very smooth texture.  Best of all, neither had a funny taste that many low-carb breads have.  My next tests will be in my Fluffy Pancakes recipe and I’ll try it in my fav RWS Biscuits recipe. After those, I’ll be trying this mix to make a pie crust eventually, perhaps for my Thanksgiving Pumpkin Pie.  Then I’ll know this mix is a keeper.

I think this mix is going to prove to be a good one, so stay tuned for me to be posting new recipes I use it in successfully.  This recipe makes a big batch of nearly 11 cups of mix, so you might want to make up just 1/2 this recipe and play around with the mix in 1 or 2 of your favorite, tested recipes and see  what you think.  I would love your feedback/findings in the comments section below.

INGREDIENTS:

4 c. almond flour

1 c. out flour (I grind mine from rolled oats)

½ c. oat fiber

½ c. Einkorn Flour

1 c. vital wheat gluten

2 c. Carbalose Flour

2 c. unflavored whey protein isolate

1 T. glucomannan powder

4 tsp. baking powder

DIRECTIONS:    If grinding your own oat flour (my 2 local grocers don’t carry oat flour that is pre-ground), do this step first, letting your food processor or blender run a pretty long time for the finest grind possible.  This will lead to better texture in your final baked goods. When you have 1 cup of oat flour ground, place in large mixing bowl.  Measure all other ingredients into the bowl.  Stir well.  Then stir well at least 4 more times!  You want the ingredients uniformly mixed.  Spoon mix into lidded container and store in your pantry for use whenever you want to bake.  Since there is no fat or sweet item in this, you will, of course, have to add butter/oil/fat and and naturally, sweetener if making a dessert recipe.  Eggs and possibly cream/liquid will be needed for binding and moisture to achieve the correct batter thickness.

NUTRITIONAL INFO:  Makes about 11 cups bake mix.

1 cup mix: 443 cals, 24.9g fat, 33.78g carbs, 14.44g fiber, 19.34g NET CARBS, 34.4g protein, 223 mg sodium

¼ cup mix: 110 cals, 6.22g fat, 8.44g carbs, 3.61g fiber, 4.83g NET CARBS, 8.61g protein, 55.7 mg sodium

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Herb BiscuitsThese biscuits were inspired by a recipe for Garlic Butter Keto Bread at Eatwell101.com. I made some changes in ingredients, amounts and how I baked them.  The final product was so good I felt compelled to post it on my blog for you all to try some time.  This recipe with my modifications is not suitable until you are adding back grains during Atkins Phase 2.  These were very filling and we could only eat one, which is good, because they are a little higher in carbs than most of my breads.  But they were delicious!  I served them with lobster tails and salad tonight.

Our latest two LOW CARBING AMONG FRIENDS cookbooks, Volume 8 and Volume 9 are almost exclusively comprised of my recipes!  Included in both editions are a few tasty new creations of my dear friends George Stella and Jennifer Eloff.   EARLY BIRD SECRET SALE!!  Special pricing and limited-time free shipping so hurry and place your order.  Or you can order these or any of our cookbooks at https://amongfriends.us/Secret-SALE.php.  When you purchase our books, we would sure appreciate you stopping by Amazon to leaving a review at this site.Herb Biscuits - up close

INGREDIENTS:

2 T. butter

2 T. parsley, chopped

2 cloves garlic, minced

1 tsp. poppy seeds (optional)

1½ c. almond flour

2 T. Einkorn flour (omit for slightly lower carbs)

1½ tsp. baking powder

1 tsp. psyllium husk powder

2 oz. cream cheese

2½ c. shredded mozzarella cheese

3 large eggs, beaten

DIRECTIONS:  In a small bowl, melt the butter in the microwave for 1 minute.  Stir in the parsley, garlic and poppy seeds (if using).  Set aside for now.  Preheat oven to 350º.

Lightly oil a 9″ cast iron skillet (I used an ebilskiver pan) or 7 slots of a large-muffin pan.  Beat the eggs in a small bowl and set aside.  On a paper plate, measure out the dry ingredients and stir.  Set aside.  In a large glass bowl, place the mozzarella and cream cheese.  Microwave the cheeses on high for 1-2 minutes to melt well. Remove and stir well with a fork.  Add the eggs and dry ingredients all at once and stir rapidly to mix the dry ingredients with the eggs and cheese.  Knead a few times if needed to blend well.    Spoon up about 1/2c. dough and slightly roll.  Place a ball of thick dough into each of seven slots of your pan. Press smoothly down into the slots.  If using a cast iron skillet, place 6 of the biscuits around the outside of the oiled skillet.  Place the 7th roll in the center.  They will be touching when done if not before cooking.

With a fork, dip the melted butter-parsley mixture onto each roll top, pressing slightly down into the rolls with the tines of the fork.  Pop into a 350º oven and bake for 20 minutes.  Turn oven up to 450º and bake for another 5-6 minutes to brown the tops to your liking.  Remove and serve hot with butter.

NUTRITIONAL INFO:    Makes 7 biscuits, each contains:

354 cals, 28.4g fat, 9.55g carbs, 3.14g fiber, 6.41g NET CARBS, 19.4g protein, 355 mg sodium

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My mother used to make a yeast bread recipe for Onion-Dill Bread when I was in high school.  We loved it!  I was thinking of that today and wondered if it could be done as a biscuit.  Thought that might be good with our dinner tonight, so I took my Einkorn RWS Biscuit recipe and tweaked it a bit to add the requisite cottage cheese and flavorings this bread is famous for.  Well we both gave it a thumbs up!  A definite keeper.  Slathered in butter these are divine!  These would not be suitable until you are in Pre-Maintenance or are near/at goal weight due to the Einkorn and Carbalose flours in them.

Many more delicious low-carb recipes can be at your fingertips with your very own copy of our cookbooks  LOW CARBING AMONG FRIENDS.  Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself, is almost exclusively comprised of my recipes with some new creations by Chef George Stella and Jennifer Eloff.  Order your copy (or any of our  cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php

INGREDIENTS:

2 c. my Einkorn Bake Mix

½ c. shredded Monterey Jack or Mozzarella cheese

2 large eggs, beaten

4 T. Resistant Wheat Starch 75 (I order at Netrition.com)

¼ c. cottage cheese

½ tsp. each dried dill weed and onion powder

2 T. Carbalose flour to help form shapes

DIRECTIONS:  Preheat oven to 350º.  Place parchment or a silicone sheet on your baking pan and set aside. In a large mixing bowl, measure out 2 c. my bake mix.  Stir well with a fork rework any shortening lumps until the mix is again the texture of grainy cornmeal.  Add all remaining ingredients but the Carbalose flour.  Stir dough with a rubber spatula and form into a ball.  Dust the dough and your hands lightly with Carbalose flour and knead the dough 4-5 times.  Form dough into a log and cut into 7 equal portions (about ½ c. batter each).  Form the seven dough into smooth balls (dust Carbalose on your hands again if needed) and set them on pan spaced evenly.  Slightly flatten the tops to create a 1″ tall x 2″ wide biscuit shape.  Pop pan into 350º oven for 15-17 minutes or until dry to touch in center and lightly browned.  These rise up nicely and spread modestly during baking.   🙂  Serve hot with butter. Leftovers should keep nicely for a week in the fridge in a plastic bag or in the freezer for up to a month.

NUTRITIONAL INFO:   Makes 7 large biscuits, each contains:

276.3 cals., 20.3g fat, 15.1g carbs, 7.17g fiber, 7.93g NET CARBS, 216 mg sodium

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Einkorn-Arrowroot Sandwich Buns

Einkorn-Arrowroot Sandwich Buns

I continue to make little changes to my Einkorn Sandwich Bun recipe in an attempt to make it better.  I’m getting there, but I’m still not quite to bread Nirvana.  The latest changes make these tasty buns lighter in color and less “damp” on the inside.  I admit freely that this isn’t the lowest carb bread recipe out there so it is clearly not suitable until you’re at or near goal weight.  But if you’re looking for a really flavorful, yeast-tasting bread that is really, really good, you NEED to try this recipe. 🙂   Even my husband said he could learn to eat this bread over all my other low-carb bread recipes.

For hot-dog buns, roll the 5 portions of dough into 6″ “logs” and slightly press flat to the shape of a hot-dog bun before baking.

Many more delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself.  Volume 8 is almost completely comprised of my recipes! But George Stella and Jennifer Eloff are also including several tasty new delights to try in this latest Volume 8! You’ll LOVE these delicious recipes, so order yours (Volume 8 or ANY of our cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php.  For a limited time, there is free shipping if you order 2 or more cookbooks on the same order.  Remember, they make GREAT birthday or holiday gifts!  If you’ve already purchased a book, take a moment and drop by the our Amazon page and  leave your personal review on the latest book.  Inquiring minds want to know. 🙂

Interior view

Interior texture

INGREDIENTS: 

1 tsp. dry yeast

1/3 tsp. real sugar (consumed by the yeast)

¼ c. very warm tap water

1½ c. almond flour

4 T. psyllium husk powder

2 tsp. baking powder

¼ tsp. sea salt

3 T. Einkorn flour

1 T. arrowroot powder

1 T. coconut flour

3 egg whites (I use ½ c.+1 T. carton variety)

2½ T. cider vinegar

½ c. boiling water (in addition to the warm water listed above)

DIRECTIONS:   Preheat oven to 350º.  Put a kettle of water on to boil.  In a small bowl dissolve the yeast, sugar and warm tap water.  Set aside while you continue.  Mix all the dry ingredients in a medium mixing bowl.  Stir well to be sure it is uniformly mixed.  Mix the egg whites and vinegar in a small bowl with a fork, add the proofed yeast mixture, stir to blend and add the mixture all at once to the dry ingredients.  Stir quickly with the fork, to make a uniform thick dough.  Now pour 1/2 cup boiling water over the top of the dough and with the fork, stir very quickly until it comes together into a uniform consistency.  Switch to a rubber spatula and continue to stir and fold as it thickens up to form a single ball of dough.

Spread evenly in the bottom of the bowl and with your rubber spatula portion off 5 equal portions (by eyeball) of dough. Scoop up each portion and roll in your palms into a round ball.  Place each ball on a non-stick, silicone-lined or oiled baking sheet.  Press them down slightly to about 1″ thick.  They don’t spread much during cooking.

Pop into preheated 350º oven and bake for about 45 minutes.  Cool partially before attempting to slice or they will get pack-y inside just like regular flour bread when sliced too hot.  Like all low-carb cakes and breads, I store these in gallon ziploc bags in the fridge. 🙂

NUTRITIONAL INFO:    Makes 5 buns, each contains:

250 calories, 17.24 g  fat, 19.98 g  carbs10.12 g  fiber, 9.86 g  NET CARBS, 10.46 g  protein, 309 mg sodium

 

 

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Einkorn RWS Biscuits

         Einkorn RWS Biscuits

This morning I thought I had gone to Heaven!  These biscuits are the best I’ve made in 9 years of low-carb biscuit experiments.  So often low-carb biscuits are either dry, hard as a rock, crumbly, taste like baking soda or powder, are too cheesy, too coconut-y…….in other words, mediocre.  Well, I’ve finally gotten one that even my husband says tastes (and feels) just like a real flour biscuit in his mouth.  Not crumbly, browned nicely, soft, smooth-textured and no odd aftertaste of leavening on your tongue!  🙂  Einkorn flour is ancient grain wheat that is not modified like modern wheat).  I think it is the Resistant Wheat Starch that makes the difference on this recipe.  These are not suitable until you are near goal weight as there is real flour product in them. Wait until late in Phase 2 or 3.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and other wonderful cooks to bring you a wealth of recipes you will love! Some of my low-carb creations appear in each of the 5 volumes! Order yours TODAY! from Amazon or our direct order site: http://amongfriends.us/order.php

If you prefer a biscuit without wheat flour and with a much lower carb count, you will want to check out my Peggy’s Fluffy Biscuits.  They’re yummy. too!

Panful of Deliciousness!

A pan of sheer delicious!

INGREDIENTS:  (all are available at Netrition.com)

2 c. my Einkorn Bake Mix

½ c. shredded Monterey Jack Cheese

2 large eggs, beaten

4 T. Resistant Wheat Starch 75

¼ c. cream

about ¼ c. water, added last and slowly

DIRECTIONS:  Preheat oven to 350º.  Place parchment or a silicone sheet on your baking pan and set aside. In a large mixing bowl, measure out 2 c. my bake mix.  Though it helps to let the mix come to room temp, you still need to rework shortening lumps with a fork until the mix is again the texture of cornmeal.  Add all remaining ingredients but the water and stir well.  Add water slowly but only enough to form a thick dough.  Let dough sit on counter 2-3 minutes to set up a bit.  Dip up 7 equal portions (about ½ c. batter each), form into balls and set them on pan spaced evenly.  Slightly press to a height of 1″  (2″ in diameter).    Pop pan into 350º oven for 15-17 minutes or until dry to touch in center and lightly browned.  These rise up nicely.   🙂  Serve hot with butter and your favorite jams.  Leftovers should keep nicely for a week in the fridge in a ziploc bag or in the freezer for a month.

NUTRITIONAL INFO:  Makes 7 large biscuits.  Each one contains:

283 calories, 23.11 g  fat, 11.82 g  carbs,  4.62 g  fiber, 7.2 g  NET CARBS, 12.11 g  protein, 190 mg sodium

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Crackling CornbreadNext time you whip up a pot of chili, try my Cracklin’ Cornbread to have with it.  I truly had forgotten about this fun cornbread my Granny used to make in a cast iron skillet until someone mentioned it on a low-carb community forum not long ago.  Grandma’s was pretty coarse, as she made her own cracklin’s which were quite tough to chop up.  But a food processor fixes that problem right up.  My conrbread is therefore smoother than I remember hers.   This is a tasty little cornbread and if you’ve never had it, you’re in for a real treat.  It’s high in sodium because of the pork rinds, but nobody makes those unsalted to my knowledge (and I just won’t make them from scratch). This bread is so moist and it tasted very much like Grandma’s version.  Make yourself a batch and slather it in butter!  This is not suitable until you are quite a ways along in your weight loss efforts and nearly to goal weight (pre-Maintenance or Maintenance), due to the hominy.

Many more delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself.  Volume 8 is almost completely comprised of my recipes! But George Stella and Jennifer Eloff are also including several tasty new delights to try in this latest Volume 8! You’ll LOVE these delicious recipes, so order yours (Volume 8 or ANY of our cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php.  For a limited time, there is free shipping if you order 2 or more cookbooks on the same order.  Remember, they make GREAT birthday or holiday gifts!If you’ve already purchased a book, take a moment and drop by the our Amazon page and  leave your personal review on the latest book.  Inquiring minds want to know. 🙂

INGREDIENTS:  

½ c. Juanita’s Mexican hominy, drained well

4 eggs

1 T. + 1 tsp. Fresh Corn Flavoring

3/4 c. buttermilk (2% is what I used)

4 drops yellow food coloring (totally optional)

1 c. my Einkorn Bake Mix  (use a gluten-free mix for gluten-free version or any low-carb bake mix)

2 tsp. baking soda

1 T. psyllium

1 c. pork rind flour (rinds crushed fine)

DIRECTIONS:  Preheat oven to 350º.  Cut a piece of parchment to fit the bottom of a 9″ round cake pan.  Grease the sides of the pan with oil. Place the hominy, buttermilk and eggs in the food processor.  Add the food coloring and corn flavoring.  Process until fairly smooth.  Transfer the mixture to a medium bowl.  Measure all dry ingredients on top and stir until if forms a smooth batter.  It will be a thick batter (you can add 1-2 T. more buttermilk if you think it is too thick. With a rubber spatula, scrape the batter into the pan and spread it evenly with the spatula.  Pop into preheated 350º oven.  Bake for approximately 30 minutes or until a toothpick stuck in the center comes out dry and clean.  Ovens vary, so yours may take 5 minutes or so more cooking time.  Remove and slice into 8 pieces.  Serve warm with butter.

NUTRITIONAL INFO:   Makes 8 slices, each one contains:

190 calories, 12.4 g  fat, 8.61 g  carbs, 2.3 g  fiber, 6.31 g  NET CARBS, 12.37 g  protein, 578 mg sodium  (from the pork rinds)

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Einkorn English Muffin

Tried my Peggy’s English Muffin as an Einkorn flour version to see how that would improve texture and flavor.  I also decided to add a little psyllium husk powder for elasticity and the results were amazing!  Toasted in my broiler nicer than any other toast to date.  Flavor was like real toast!  Still haven’t achieved that acidic “sour dough” flavor that store-bought English muffins have though.   I’ve never been into messing with sourdough starter and such, quite frankly, so that may never happen.  But I’m pretty happy with this muffin and may not do further experiments on it.  Peggy, who are you kidding?  I can’t quit until I reach Nirvana and this muffin just isn’t quite there yet.  But it is vastly improved over my old version linked above.  I see that as “goodness”.   🙂  As always, if there are further tests and improvements, I’ll come back to this post and make those changes.  🙂

As with all my Einkorn experiments, they are not suitable during Atkins Induction phase.  Wait until you are nearly to or at goal weight.  Keto dieters can have these occasionally if the day’s menu allows the carbs.  These would not be suitable for Primal-Paleo folks.  If you’re wondering, I order my Einkorn flour from Jovial foods.com.  Some people are able to buy it in local grocery stores, but I am not.

Many more delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself.  Volume 8 is almost completely comprised of my recipes! But George Stella and Jennifer Eloff are also including several tasty new delights to try in this latest Volume 8! You’ll LOVE these delicious recipes, so order yours (Volume 8 or ANY of our cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php.  For a limited time, there is free shipping if you order 2 or more cookbooks on the same order.  Remember, they make GREAT birthday or holiday gifts!If you’ve already purchased a book, take a moment and drop by the our Amazon page and  leave your personal review on the latest book.  Inquiring minds want to know. 🙂

INGREDIENTS: 

1½ T. unsalted butter

¼ c. egg whites (I used the ones in a carton)einkorn-by-jovial

2 T. very hot water

3 T. almond flour

1 T. Einkorn flour (for gluten free, use 1 T. oat flour ground from 100% certified gluten-free oats)

1 tsp. oat fiber (for gluten-free, use oat flour ground from 100% certified gluten-free oats)

¼ tsp. baking powder

1 tsp. psyllium husk powder (I use NOW brand from Netrition.com)

DIRECTIONS:   Melt butter in a small bowl.  I used a 5″ oval dish.  Add the egg whites and hot water.  Add the dry ingredients in the order listed, stirring after each addition.  The mixture will be very fairly soupy at this point.  Add the psyllium husk powder last and the “batter” will now begin to thicken up.  Stir well with your fork to insure all is well-mixed.  Allow 1 full minute for the psyllium to do its job of thickening your batter.  Pop into your microwave and cook on HI for about 1 minute (should be dry to the touch in the center).  Cook a few seconds longer if still damp in the center.  Microwaves vary. Preheat your broiler.

Remove, loosen the edges with a knife tip and tip the muffin out onto a cutting board.  Cool a minute or so and then carefully slice laterally into two slices using a serrated bread knife.  Place on a metal pan and toast/brown the bottoms and then the tops in your broiler or toaster oven to your liking.  Serve hot with butter and your favorite jam.  You can also toast these in your slot toaster if you prefer, but be forewarned, I find they tend to “slump” or crumple down, even with the toaster support wires.  They then are misshapen and inclined to burn when they crumple and touch the elements of the toaster.   Your call on the toasting method. 🙂

NUTRITIONAL INFO:    Makes one muffin (top and bottom).  Entire recipe contains:

314 calories, 26.5 g  fat, 12.2 g  carbs, 7.1 g fiber, 5.1 g  NET CARBS, 11.1 g  protein, 354 mg sodium

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